Strength
Snatch – Floor + Hang – 10 Sets @ 65-85%
—1 Set Every 75 Sec x 5, 1 Set Every 90 Sec x 5. Build to a heavy set by the end.
Conditioning
15 Min AMRAP Ladder
5/4 Cal Assault Bike
20 Double Unders
10/8 Cal Assault Bike
40 Double Unders
15/12 Cal Assault Bike
60 Double Unders
20/16 Cal Assault Bike
80 Double Unders
***10 Heavy DB Snatches 90/60# after each rd. Continue pattern for the remainder of WOD
WOD Notes: Goal is to finish the round of 25/100/10 & get into the 6th round. Reset the monitors after each round. DB snatches – Should be heavy & you don’t have to alternate. DU sub = 30/50/70/90 etc…singles or 2x versa climber feet.
Assistance
a) BB Bent-over Rows (supinated grip) – 5×12
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets